Tag Archive - St. David’s Round Rock Medical Center

How Do You Feed Your Footprint?

May 14, 2013 in Community, Diet, Tips with 0 Comments

(by Tarie Beldin, RD, LD)

As we begin the month of May…let us reflect back on April, on Earth Day, where we examine ways to conserve energy and take steps to save the planet….perhaps you have wondered – “does what I eat have an effect on my carbon footprint?”

To refresh your memory…a carbon footprint is defined as the amount of carbon dioxide (a greenhouse gas) that is given off from burning fossil fuels for lifestyle activities. Honestly, our society sometimes makes eating a recreational activity, so if we are concerned with reducing our carbon footprint, we need to educate ourselves about where our food comes from and how it is produced.

Research suggests that the more greenhouse gas produced, the higher the temperature at the lower levels of the atmosphere. This “global warming” can lead to extreme shifts in temperatures, droughts, blizzards, hurricanes and eventually a lower crop yield.

So just what is it about our food choices that increase the production of greenhouse gases, and what can we do about it?

  • We throw out about 1/3 of the food we buy… which is approximately 400 lbs. per year. Most of this is due to overbuying. Rotting produce and leftovers decay in landfills; this is second only to paper waste in terms of volume.
  • Think of how far your food travels and how it is produced. The more processed it is, the more energy used to produce it. The more paper/cardboard packaging it has, the greater the strain to forests. The farther away your food has to travel to get to your plate, the more fuel used for transportation and energy used for refrigeration.
  • Eating a diet that contains a lot of animal products can also have a negative impact. Animals consume far more food than they produce and also strain the environment by consuming large amounts of water, and their waste products can pollute the air and water supply.

Here are just 2 suggestions that will not only help the planet, but improve your health as well.

  • Eat more of a plant-based diet. Plants require less energy to produce and they can also help protect against disease.
  • Buy local. Whether it is meat or melon – visit local farmer’s markets or become part of Community Supported Agriculture programs. Buying whole, unprocessed foods that are grown or produced close to home are better for you and the environment.

Small changes can make a difference, and if we all made these changes – each day…not just Earth Day… in time, we could make an impact in our environment.

Breast Cancer Awareness Month – St. David’s Round Rock Medical Center

October 12, 2012 in Breast Health, Cancer Care, Women with 0 Comments

5 Myths of Breast Cancer – Come learn the truth!

October 4, 2012 in Cancer Care, Lifestyle Tips, Women with 0 Comments

It’s hard to see the pink ribbon without thinking of a friend or family member who has battled breast cancer. It affects us all. One in every eight women will be diagnosed with breast cancer over a lifetime.

With so much information out there on breast cancer, it’s often hard to decipher what is myth vs. reality. Here are some of the common misconceptions that are often portrayed in regards to breast cancer.

  1. Young women do not get breast cancer
  2. Breast cancer is preventable
  3. Women with small breasts have reduced risk of cancer
  4. Breast cancer only comes in the form of lumps
  5. Meat-free diets prevent breast cancer

On Oct. 16, Dr. Beth Hellerstedt will address these myths as well as prevention, treatment and living with breast cancer at the Brushy Creek Community Center. Click here for more information on the seminar as well as registration information. We invite you to join us and learn how to protect yourself and your loved ones from this disease.

P.A.D. Awareness Seminar

September 11, 2012 in Community, Community Outreach, Lifestyle Tips, Women with 0 Comments

It seems like everywhere you look people are talking about Diabetes but not many are talking about P.A.D. Peripheral Arterial Disease occurs when arteries in the legs become narrowed or clogged with fatty deposits, reducing blood flow to the legs. P.A.D may cause leg muscle pain when walking and lead to disability, amputation and a poor quality of life.

Having blocked arteries in the legs means you are likely to have blocked arteries in other parts of the body, such as in the heart and brain. Thus, P.A.D is a powerful warning sign of existing cardiovascular disease and raises the likelihood of having a heart attack or stroke.

Take our questionnaire by clicking here and see if you are at risk for PAD then join St. David’s Round Rock Medical Center’s Dr. Michael Grad on Sept. 18th as he will educate on P.A.D. and what you can do to fight this disease.

Brushy Creek Community Center
16318 Great Oaks Drive
Round Rock, Texas

Call (512) 487-3627 to Register and we look forward to seeing you there!

Holly Krivokapich
Health and Wellness Coordinator
St. David’s Round Rock Medical Center

What You Should Know About West Nile Virus

August 29, 2012 in Community, Lifestyle Tips, Outdoors with 0 Comments

According to the Centers for Disease Control and Prevention, this year has been the worst year for West Nile virus in the United States in 10 years, and Texas has the nation’s highest number of West Nile virus cases to date. There have been multiple cases of West Nile illnesses reported in Central Texas, aerial sprays in Dallas to combat mosquitoes, and numerous questions about prevention and treatment from the public.

Although this elevated number of cases can be alarming, it should be noted that about 80 percent of people who contract West Nile virus will not develop any symptoms. This is because the body’s immune system is able to detect and control the virus before it is able to cause significant damage, as is the case with many other infections. The remaining 20 percent tend to develop non-life threatening febrile illness, which is characterized by a sudden onset of fever. Less than 1 percent of those infected develop a more severe illness that invades the neurological system, which can cause meningitis or encephalitis and can be fatal.

As with most illnesses, prevention is the best defense against West Nile virus. Since the primary means of transmission is through bites from infected mosquitoes, you should minimize your exposure to them. While anyone can be infected with West Nile, the elderly and people with weakened immune systems are at a greater risk of developing severe illness.

  • Avoid being outside at dusk and dawn when mosquitoes are more active
  • Minimize your time outdoors
  • Keep your windows and doors closed when you are inside
  • Use insect repellent, especially those with DEET
  • Drain any standing water around your home or business, as it can be an ideal breeding ground for mosquitoes
  • Wear long-sleeved shirts and pants when you are going to be outside—there are breathable long-sleeve shirts that can still be worn comfortably in the heat

West Nile symptoms usually appear within 3 to 14 days of the bite. People who are infected, but exhibit mild symptoms, may find that those symptoms subside on their own. Of course, if you ever question whether or not you should seek medical attention, err on the side of caution. These symptoms, which are similar to those of many other infections, include:

  • Fever (moderate to high)
  • Joint and muscle aches
  • Headache
  • Rash

More serious cases may include neurological signs, such as:

  • Stiff neck
  • Disorientation
  • Difficulty walking
  • Weakness or even paralysis in the extremities
  • Convulsions

Individuals exhibiting any of these symptoms should seek medical attention immediately.

Even though most West Nile viruses are spread by the bite of an infected mosquito, not all mosquitoes carry the virus. If you think you have been infected with West Nile virus and you are exhibiting any of the more severe symptoms or running a high-grade fever, it is important to seek medical attention immediately.

Dan Mackay, M.D., is a physician at the St. David’s Urgent Care Round Rock.

Do YOU know the symptoms of Diabetes?

August 14, 2012 in Diet, Exercise with 3 Comments

Diabetes is one of the biggest health concerns of our times with 26 million Americans suffering from Diabetes and 57 million in the pre-Diabetes stage. The symptoms of diabetes can often go unnoticed as some of them (very tired, hungry and irritable) can be attributed to our active lifestyle. However if you consistently have the symptoms below it may be time to see your family physician.

  • Frequent urination
  • VERY thirsty
  • VERY hungry
  • VERY tired
  • Unexplained weight loss
  • Irritable
  • Blurry Vision

Whether you are diabetic, pre-diabetic or know someone that suffers from this, it’s not too late to make a change. While there are factors such as family history and age that you cannot combat, there are steps you can make to take control of your health in exercise and diet. By exercising regularly and maintaining a diet low in sugar and fat you will arm yourself to fight diabetes.

Registered Dietician Tarie Beldin will host a cooking class on August 23rd at the St. David’s Health and Wellness Center, which will feature recipes and tips on cooking to decrease the risk of diabetes. Call 512-487-3627 to register today as space is limited. I look forward to seeing you then.

Holly Krivokapich
Health and Wellness Coordinator
St. David’s Round Rock Medical Center

The ABC’s of Diabetes

August 2, 2012 in Community, Diet with 1 Comment

Today we have a special guest blogger to introduce the important topic of Diabetes Prevention, Diabetes Program Coordinator Karen Perkins. Diabetes is our most requested topic and we hope you join us on August 9th for our Diabetes Seminar at the St. David’s Round Rock Health and Wellness Center. Click here for more details and register today.

A is for A1C, a test that measures an individual’s average glucose over the past two to three months. By keeping this number at 7% or less, individuals can significantly reduce their risk of diabetic complications.

B is for Blood Pressure, and for most people with diabetes, blood pressure should be less than 130/80.

C is for Cholesterol. Cholesterol is a form of fat that can build up in your blood, putting you at an increased risk for heart attacks and strokes. It has three parts that can be measured: LDL, HDL, and triglycerides. Levels of LDL “bad” cholesterol, that are too high can led to a buildup of cholesterol in your arteries. HDL, or “good” cholesterol, helps remove cholesterol from your blood. High triglycerides (a form of fat that floats in the blood along with cholesterol) may increase your risks as well. It is important that all parts of your cholesterol are within healthy levels.

For most people with diabetes, cholesterol goals are:

  • LDL – less than 100 mg/dL
  • HDL – greater than 40 mg/dL for men and 50 mg/dL for women
  • Triglycerides – less than 150 mg/dL

So now you know, the ABC’s of diabetes are A1C, blood pressure, and cholesterol!

Karen Perkins
St. David’s Round Rock Medical Center
Diabetes Program Coordinator

Free Adolescent Heart Screening

July 19, 2012 in Children, Community, Community Outreach, Exercise, Heart with 0 Comments

A special Thank You to the more than 100 youth who came out to St. David’s Round Rock Medical Center this past Saturday for the Free Adolescent Heart Screening. It was great to meet such wonderful people and we were proud to bring this wonderful benefit to our community.

The youth who attended the screening, ages 14-18, received an EKG and Sonogram to test for Hypertrophic Cardiomyopathy (HCM) which affects 1 in 500 young athletes. The results were reviewed by a St. David’s Round Rock Medical Center physician.

In conjunction with the screening, Explorer Post 247 was on hand to train over youth, parents and siblings in hands free CPR. To the beat of the Bee Gee’s “Staying Alive”, over 70 people were trained in CPR while learning what to do in case of emergency. Post 247 gives youth the opportunity to explore different career in EMS. If you are between the ages of 14-21 and are interested please go to www.emspost247.org

In just 15 minutes adolescents and parents walked away not only with two medical tests regarding heart health results but also something much greater, a good peace of mind.

Holly Krivokapich
Health and Wellness Coordinator

Dietary Guidelines for Fueling the Athlete Within

June 29, 2012 in Community Outreach, Diet, Exercise, Recipes, Sports with 0 Comments

Tarie addresses the class on fueling your body for athletic performance.

Tarie Beldin spoke to the topic of Fueling the Athlete Within yesterday evening at the St. David’s Round Rock Health and Wellness Center, lecturing on the dietary needs of athletic performance levels, dispelling myths and demonstrating several cooking recipes. Along with some tasty samples and recipes, attendees left with some of the following dietary guidelines.

Carbohydrates

  • 55%-70% of total calories
  • Best sources: fruits, vegetables, whole grains, dairy products
  • 2-3 g per pound for light to moderate activity

Protein

  • Repairs but does not BUILD muscle!
  • 1.2-1.4 g per kg needed for daily activity
  • Need adequate protein but excess is unnecessary

Fluid

  • Body is 60-65% water
  • 75% of population is chronically dehydrated
  • Needs depend on weather, activity, intensity, medical conditions
    • 2-3 cups prior to activity
    • ¼-1 cup every 15-20 minutes
    • 2-3 cups post activity (*each pound lost with ~2 cups water)

Vitamins/Minerals

  • Do not provide energy but help your body to function better.
  • Taking more than daily recommended value does not equal better. It won’t make you healthier.
  • Eat food first before taking your vitamin so it settles better on your stomach.

Join us July 26th for the next cooking class with Tarie, Healthy Grilling where Tarie will demonstrate unique ways to grill and how to do it in a healthy and safe manner. The next seminar at the St. David’s Round Rock Health and Wellness Center will be July 12th where members of the Trauma Team will address all the ways you and your family can stay safe this summer during the Summer Safety seminar. You can register for both of these events by calling 512-487-3627.

Holly Krivokapich
Health and Wellness Coordinator

5 Surprising Foods That Hydrate

June 20, 2012 in Heat Safety, Lifestyle Tips, Outdoors with 0 Comments

It is summer in Texas!!! We all know how important it is to our health to stay hydrated. Water would be the best option, however most liquids (with the exception of alcohol) will count toward your fluid intake. While it can sometimes be hard to drink the recommended amount of water a day, did you know that there are also some foods that have a high water content and can help meet your fluid needs as well? As an added bonus, these foods also provide vitamins/minerals and carbohydrates to help the fluid be better absorbed. Here are five foods that serve a double purpose in hydrating and fueling your body.

  1. Tomato Sauce
  2. Broth Based Soups
  3. Natural Applesauce
  4. Yogurt
  5. Sugar-Free Jello

I hope to see you for class on Thursday, June 28th at the St. David’s Round Rock Health and Wellness Center where we will cover the topic Fueling the Athlete Within (click here for class information.) We will be discussing nutrition and exercise and specifically cover: protein, carbohydrates, fluids, sodium, pre & post work out meals and snacks and lastly discuss ‘myth vs. fact’ on powders, pills, shakes and bars! Registration is required and space is limited so sign up today by calling 512.478.3627.

Tarie Beldin, RD, LD
St. David’s Round Rock Medical Center

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